Has Steak Got Creatine in It? A Comprehensive Look at Red Meat

December 5, 2025 •

3 min read

A 4-ounce (113g) raw beef steak contains approximately 500-600mg of creatine, making it one of the richest natural sources available. So, has steak got creatine in it? The answer is a definitive yes, but the amount and bioavailability can be influenced by various factors, including preparation.

Quick Summary

Steak is a significant source of natural creatine, a compound vital for muscle energy and performance. The amount obtained can be affected by cooking methods, where high heat can reduce the creatine content.

Key Points

Steak contains creatine: Red meat like beef is a natural and prominent source of creatine.
Cooking reduces creatine: High-temperature cooking, such as grilling, can significantly decrease creatine levels by up to 50%.
Supplements are more concentrated: While effective, obtaining high doses of creatine from steak alone is impractical compared to a supplement.
Other sources exist: Fish like herring and salmon, as well as pork and poultry, also contain creatine.
Creatine supports muscles: The creatine in steak is vital for producing ATP, which provides rapid energy for high-intensity, short-duration exercises.
Vegans have lower intake: Creatine is almost exclusively found in animal products, meaning vegetarians and vegans typically have lower dietary creatine levels.

What is Creatine and Why Does It Matter?

Creatine is a naturally occurring compound that plays a critical role in the body's energy metabolism. It is primarily stored in skeletal muscles and is used to generate adenosine triphosphate (ATP), which is the body’s primary energy currency for quick, powerful movements. This makes creatine a crucial component for athletes and anyone engaging in high-intensity, short-duration activities like lifting weights or sprinting. The human body produces some creatine endogenously, mainly in the liver, kidneys, and pancreas, from the amino acids arginine, glycine, and methionine. However, about half of the body's creatine needs are typically met through dietary sources, with animal products like meat and fish being the most prominent.

The Creatine Content of Steak

Red meat, including steak, is widely recognized as one of the best dietary sources of creatine. The exact amount can vary depending on several factors, such as the cut, the animal's diet, and the preparation method. On average, raw beef contains around 4.5 grams of creatine per kilogram. This translates to about 511mg per 4-ounce serving of raw beef steak. While this sounds promising, it is important to understand the effects of cooking.

The Impact of Cooking on Creatine

Creatine is susceptible to degradation from heat. High-temperature cooking methods, such as grilling, frying, or barbecuing, can lead to a significant loss of creatine, potentially reducing the content by 30% to 50%. More gentle cooking techniques, like steaming or poaching, help to preserve more of the creatine. Additionally, some of the creatine can leach into the meat juices during cooking, so consuming these drippings, perhaps in a sauce, can help recapture some of the lost nutrients.

Dietary vs. Supplemental Creatine

For many, especially those with high athletic demands, relying solely on dietary sources like steak to maximize creatine stores can be challenging. To achieve a typical supplemental dose of 5 grams per day, one would need to consume a very large amount of steak—about one kilogram—which is not a practical daily intake for most people. This is why creatine monohydrate supplements are a popular and efficient alternative for those looking to saturate their muscle creatine stores effectively and consistently. While steak provides a valuable natural source of creatine alongside other nutrients like protein, iron, and B-vitamins, supplements offer a concentrated, low-calorie, and convenient way to boost levels significantly.

Beyond Steak: Other Dietary Creatine Sources

Steak isn't the only animal product to offer this beneficial compound. Other meats and fish are also good sources of dietary creatine. Knowing your options can help ensure a balanced intake of this muscle-supporting nutrient. Below is a list of other foods that contain significant amounts of creatine:

Fish: Herring contains one of the highest concentrations, with some estimates suggesting up to 10 grams per kilogram when raw. Salmon and tuna are also excellent sources, containing around 4.5 grams per kilogram.
Pork: Pork is another strong source, providing around 5 grams of creatine per kilogram of raw meat.
Poultry: Chicken and turkey offer moderate amounts, typically around 3.5 to 4 grams per kilogram of raw meat.
Eggs: The yolk of eggs contains a small amount of creatine, though far less than meat or fish.

Creatine Content Comparison Table

To provide a clearer picture, here is a comparison of the approximate creatine content in various raw animal products per kilogram. Note that these are average values and can vary.


Source	Approximate Creatine Content (raw)
Herring	6.5 - 10 grams
Pork	5.0 grams
Tuna	4.5 grams
Beef (Steak)	4.5 grams
Salmon	4.5 grams
Turkey	4.0 grams
Chicken	3.5 grams

Conclusion

In conclusion, has steak got creatine in it? Yes, it is a great natural source of creatine, and incorporating it into a balanced diet can provide a solid foundation for muscle energy and overall health. However, it is important to be mindful of how cooking affects creatine content and to consider dietary diversity with other protein sources like fish and pork. While supplements offer a more concentrated and convenient way to maximize muscle creatine stores, dietary sources like steak remain a valuable part of a nutritious and performance-supporting diet. For more detailed nutritional insights, sources like the National Institutes of Health provide comprehensive data.

Frequently Asked Questions

A 4-ounce (113g) raw beef steak contains approximately 500-600mg of creatine. The exact amount can vary based on the specific cut and other factors.

High-temperature cooking methods, such as grilling or frying, can destroy a significant portion of the creatine in steak, potentially reducing the content by 30-50%. Searing the outside while leaving the inside rarer may help preserve more.

Supplements are more concentrated and convenient for achieving high daily doses of creatine. While steak provides creatine naturally alongside other nutrients, you would need to eat a large quantity of steak to match a supplement dose.

Creatine is naturally stored in the muscle tissue of animals, where it functions as a critical energy source for muscle contractions. Animals synthesize their own creatine, and it is retained in their muscle tissue, which we then consume.

Yes, certain types of fish, particularly herring, often contain more creatine per kilogram than beef. Pork is also very comparable to steak in terms of creatine content.

For most individuals, relying solely on steak to achieve the optimal daily creatine intake for maximal muscle saturation would be impractical and excessive, requiring large daily quantities. Diet can contribute, but supplementation is often necessary for targeted results.

The human body synthesizes creatine from the amino acids arginine, glycine, and methionine in the kidneys and liver. Dietary creatine from sources like steak can contribute to the body's overall creatine pool.